F3 Knoxville

Tag: Butterknife

[running] Lactate Threshold at the Track

AO: running
Q: 5K
PAX: Butterknife, Trash Panda (JUCO), Tooth Fairy, Noodles, Placemat, 5K
FNGs: None
COUNT: 6
WARMUP: Light stretching OYO
THE THANG:
1. 5 up to the track
2 min hard, 4 min recovery X5
MARY: N/A
ANNOUNCEMENTS: Defer to JUCO
COT: Defer to JUCO

Starting Monday off right

AO: juco
Q: Wanderer
PAX: hound dog, Booster, Fetch, Guardrail, Mailbox, Butterknife, Bootheel, Sweeper (Daniel Wilkins), 5K, Wheelchair (Jonathan Perelman), Windex
FNGs: None
COUNT: 12
WARMUP:
Cherry Pickers
SSH
Willie Mays Hayes (Including the steal of first!)
Tempo squats
5 Punishment Burpees for insubordination
THE THANG:
Mosey to Coupon pile and team up for a Dora round 1

# Round 1: Dora
– 100 Merkins
– 200 LBC
– 300 Squats

1 pullup at the top of the hill by the partner on the move.

# Round 2: Wall sits
Attempt some wall sits that get progressively longer.
– 15 seconds.
– 30 seconds.
– 45 seconds.
– 60 seconds.

# Round 3: 4 Corners by the REC center
25 reps at each corner.
– LBC
– BBS
– Heels to Heaven
– Flutter Kicks (2 ct)

After completing 1 round, mosey toward flag while completing round 2.

MARY:
Finished out with some protractors and Hello Dollies to time.

ANNOUNCEMENTS:
Brolympics coming
COT:
Eph 1:11
11 In him we were also chosen, having been predestined according to the plan of him who works out everything in conformity with the purpose of his will
Some encouragement from `New Morning Mercies`.
God is in control. His plan will come to be by is character and not ours. His resolve, his strength and not ours. He is able and that’s a great encouragement.

[running] Calma en la tormenta

AO: running
Q: Shrubbery
PAX: Trash Panda (JUCO), Butterknife, Data
FNGs: None
COUNT: 3
WARMUP:
1.5 miles
THE THANG:
4x1200m @ 5k pace and 400m recovery
MARY:
1.5 miles for cool down
ANNOUNCEMENTS:
COT:
We reflected on the importance of keeping calm during the storm and always look for Jesus, specially in the most difficult moments of our lives.
— Isaiah 43:2

When you pass through the waters, I will be with you; and when you pass through the rivers, they will not sweep over you. When you walk through the fire, you will not be burned; the flames will not set you ablaze.


Bear Crawl Beatdown

AO: juco
Q: Lil’ Spice
PAX: Fetch, hound dog, Archie, Parkour, Butterknife, Data, Guardrail, Mailbox, Trash Panda (JUCO), Windex, Booster, 5K, Bootheel
FNGs: 1 Bootheel
COUNT: 14
WARMUP:
Motivators
Dive bombers
Cherry pickers
Mountain climbers
Baby arm circles forward and backwards

THE THANG:
Mosey to big parking lot, line up on the curbs, then perform the following at each set of parking spaces:
• Imperial walkers, 10 ssh
• Forward lunge, 10 plank jacks 
• Repeat across parking lot 

Mosey to the coupon pile and partner up for a DORA. One partner will perform the exercise listed while the other Bernies out to the “02” sign and then bear crawls back:
• 50 WW3 sit-ups 
• 200 squats 
• 300 bent rows 

MARY:
Flutter kicks
Ring of FIre

ANNOUNCEMENTS:
Brolympics on Nov. 4

COT:
“The Lord is my shepherd, I shall not want. He makes me lie down in green pastures; he leads me beside still waters; he restores my soul. He leads me in right paths for his name’s sake. Even though I walk through the darkest valley, I fear no evil; for you are with me; your rod and your staff— they comfort me. You prepare a table before me in the presence of my enemies; you anoint my head with oil; my cup overflows. Surely goodness and mercy shall follow me all the days of my life, and I shall dwell in the house of the Lord my whole life long.”
‭‭Psalms‬ ‭23‬:‭1‬-‭6‬ ‭NRSV‬‬https://bible.com/bible/2016/psa.23.5-6.NRSV

Memerable

AO: juco
Q: Guardrail
PAX: Butterknife, 5K, Dart Gun, Booster
FNGs: None
COUNT: 5
WARMUP: Most of this is borrowed from @Erector: 15 SSH, 10 mountain climbers, 10 tempo merkins,
15 Moroccan night club, 10 harry Rockettes, 10 tempo squats
THE THANG: mosey to the coupon pile: 25 curls, 5 pullups, 2x. 11’s with Skull crushers and Bench -till saved by the garbage truck. 11’s on stadium hill with burpees on the bottom and heels to heaven at top. Then mosey to the courtyard for 12 core moves: 1. Planks
2. American Hammer
3. Freddy Mercury
4. Leg Raises
5. Mountain Climbers
6. Reverse Crunches
7. Side Planks
8. Standing Oblique Crunches
9. Flutter Kicks
10. Seated Knee Tucks
11. V-Ups
12. The Plank Walk
ANNOUNCEMENTS: Brolympics Nov 4!
COT: Taste and see that the Lord is good! Blessed is the man who takes refuge in him!
Psalm 34:8
I doubt any of your will remember what I say today much past the first cup of coffee. And that’s cool – but God promises that His words don’t return void. If you want your words to have impact speak scripture
Isaiah 55: 11 So shall my word be that goes out from my mouth; it shall not return to me empty, but it shall accomplish that which I propose, and shall succeed in the ting for which I sent it.
To speak His word, you need to know it. Memorize it.
This week, a friend from IL thanked me for what God taught him through me in the verse above.
That once you taste and see the Goodness of Jesus, it leaves you satisfied AND longing for me. No regret, no pain, and blessed but longing for deeper relationship with Him!